Thursday’s WOD - 6/20/2019


Welcome Foundation Grads!!


Skill:

4x10 - ring push up progression

Strength:

Strict Press

**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

1x4@70%ww

1x3@80%ww

3x2@90%ww

WOD:

9 min AMRAP:

10 Ring Push-up / Ring Push-up @+/-45 / Push-up / Knee Push-ups, etc.

3 Shoulder to Overhead @45-55% / 6-9 UB Reps (135/95)

10 Ring Push-ups

6 Shoulder to Overhead

10 Ring Push-ups

9 S2O and so on adding +3 until time expires…


Accessory Work:

EMOM x12

1st: 12/8 Cal AB

2nd: 15 DB Goblet Squats @ 50/35

3rd: 12/8 Cal Ski

4th: 10/8 HSPUs

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com